I have found it very helpful to split meals in two or three and eat every two/three hours. It has stopped me feling hungry between meals and substantially reduced the amount I eat before feeling full an example is...
7.30 banana/ satsuma
9.30 yogurt and toast
2pm poached egg on toast
4.30 soup / banana
7pm apple / satsuma
Nothing afterwards - I do drink lots of tea with skimmed milk during the day.
Funny thing is people in the office ask if im trying to put on weight since I appear to be always eating. Well - its working for me so far.
It's a mater of choice, hard work and a bit of OCD !!